What is metabolic health- and why does it matter more than ever

Metabolic health is the foundation of how your body produces energy, balances blood sugar, and regulates hormones. When it’s working well, you feel energised, focused and resilient. When it’s not, the body begins to struggle — often quietly at first.

Think of it like putting the wrong fuel into your car. Over time the engine splutters, performance drops and eventually things break down. Your body works in a similar way. Poor-quality food, chronic stress, lack of sleep, inactivity and excess alcohol can gradually disrupt how efficiently your body processes energy. The result? A higher risk of long-term health problems and frustrating day-to-day symptoms.

Key markers of metabolic health

Clinically, metabolic health is assessed using a handful of key measurements:

• Blood pressure

• Waist circumference

• Triglycerides (blood fats)

• HDL cholesterol (“good” cholesterol)

• Blood glucose

These markers give insight into how well your body is managing energy and inflammation. The challenge is that many people feel “fine” while these numbers are quietly moving in the wrong direction. Raised blood sugar, triglycerides or blood pressure rarely cause obvious symptoms at first — they’re usually picked up on routine testing.

Why metabolic health matters

While genetics and age do play a role, your lifestyle has enormous influence. Supporting metabolic health can significantly reduce the risk of:

• Type 2 diabetes

• Heart disease and stroke

• Kidney disease

• Non-alcoholic fatty liver disease

• Weight gain and inflammation

Importantly, being a “healthy weight” does not automatically mean you are metabolically healthy. Many people with a normal BMI still experience poor blood sugar control, high triglycerides or chronic inflammation.

Metabolic health and midlife women

During perimenopause and beyond, hormonal changes can make metabolic health harder to maintain. Many women notice:

• Bigger blood sugar spikes after meals

• Increased abdominal weight gain

• Higher cholesterol or triglycerides

• More fatigue and cravings

These changes are not a personal failure — they are physiological shifts. However, they do mean that nutrition, sleep, stress and strength training become even more important.

Over time, unmanaged blood sugar and blood fat spikes can contribute to low-grade inflammation, insulin resistance, atherosclerosis and weight gain.

Signs your metabolic health may need support

You won’t always get obvious warning signs, but common signals include:

• Persistent fatigue or low energy

• Frequent cravings or hunger

• Difficulty losing weight

• Increased waist circumference

• Brain fog or mood swings

• Poor sleep quality

• Joint pain, skin issues or frequent illness (linked to low-grade inflammation)

If several of these feel familiar, it may be time to look under the bonnet.

How to support your metabolic health

The good news: small, consistent lifestyle changes can make a powerful difference.

1. Focus on whole, balanced nutrition- A Mediterranean-style way of eating is one of the most evidence-based approaches for metabolic health. Build meals around:

• Vegetables, fruit, legumes, nuts and seeds

• Whole grains

• Healthy fats like olive oil

• Quality protein

Aim for 30 different plant foods each week and think in colour — variety supports your gut microbiome and metabolic flexibility.

Reduce ultra-processed foods, sugary drinks and refined carbohydrates where possible. A realistic approach like the 80/20 rule allows consistency without perfection.

2. Feed your gut microbiome- Your gut bacteria play a direct role in blood sugar control, inflammation and weight regulation.

Support them with:

• 30g+ fibre daily

• Fermented foods such as kefir, kimchi, sauerkraut or natural yogurt

• A wide range of plant foods

3. Prioritise sleep- Poor sleep can lead to higher blood sugar levels the next day and increased cravings for quick-energy foods. Quality sleep is one of the most underrated metabolic tools.

4. Move your body- Exercise improves insulin sensitivity, heart health and body composition.

Guidelines suggest:

• 150 minutes of moderate movement per week

• Strength training at least twice weekly

Strength training is particularly important for midlife women as muscle mass plays a major role in blood sugar regulation.

You don’t have to do this alone

Improving metabolic health isn’t about extreme dieting or quick fixes. It’s about consistent, realistic habits that support your body long term.

If you’d like support, accountability and education, my weekly Wellness Club brings together expert talks and exercise in one supportive session each week — designed especially for midlife women wanting to improve their health from the inside out.

Find out more....